Jump Starter

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Jump Starter

• Name 3 important things you have learned about
  strength training

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Fitness Center IntroLower Body Machines and
Cardio Exercises

• Lower Body Exercises
• Squat on Bosu
• Bosu Step Ups
• Leg Curl Machine
• Leg Extension Machine
• Leg Press Machine

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Lower Body Strength Training

• Benefits
• Prevention of injuries
• More definition in muscles
• Stronger bones
• Better balance and coordination

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Lower Body Basics

1. Abdominals pulled in
2. Knees always stay over ankle when lowering
3. Back straight
4. Shoulders back
5. Slow and controlled movement

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Cardio Equipment/Machines
Treadmill
Bike
Elliptical
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1. Elliptical

• Before you start
• -Turn on
• -Adjust resistance
• -Adjust program

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2. Bike

• Before you start
• Adjust seat height
• Choose program
• - Choose desired resistance

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3. Treadmill

• Before you start
• -Step on sides
• -Turn on and choose program
• -Adjust incline

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Lower Body Exercise

• Squat on Bosu
• Muscles Worked
• -Hamstrings (Upper back thigh)
• -Quads (Upper front thigh)
• -Glutes (Butt)
• -Gastrocnemius (Calf)
• Before you start
• - Shoes tied
• - Bosu flat or on ball side
• -Space around you clear

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2. Bosu Step Ups

• Muscles Worked
• - Hamstrings
• - Glut Maximus
• - Quads
• - Gastrocnemius
• Before you start
• - Shoes tied
• -Space around you clear

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Lower Body Exercises
3. Leg Curl Muscles Worked -Hamstrings -Glut
Maximus Before you start -Adjust leg pad
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4. Leg Extension Machine
Muscles Worked -Quads Before you
start -Adjust leg pad
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5. Leg Press Machine
Muscles Worked -Hamstrings (Back of
Thigh) -Glut Maximus (Butt) -Quads (Top Front
Thigh) -Gastrocnemius (Calf) Before you
start -Adjust Seat -Knees bent -Back straight